Many of us have experienced reaching for a chocolate bar after a stressful day, or craving comfort foods when feeling lonely or overwhelmed. This is called emotional eating, and while it’s a common human experience, it can become problematic if it happens often or replaces healthier coping strategies.

What is Emotional Eating?

Emotional eating is when we use food to manage how we feel rather than to satisfy physical hunger. It can be triggered by a wide range of emotions such as stress, boredom, sadness, anxiety, or even celebration. Unlike physical hunger, which builds gradually and can be satisfied with a variety of foods, emotional hunger often comes on suddenly, feels urgent, and is usually tied to specific cravings.

Why Does It Happen?

Food has strong emotional associations. From childhood, we often link eating with comfort, reward, or social connection. Biologically, certain foods (especially those high in sugar, fat, and salt) trigger the release of dopamine, the “feel-good” neurotransmitter. Over time, this can reinforce the habit of using food as an emotional crutch.

Common triggers include:

• Stress: Cortisol increases appetite and drives cravings.
• Boredom or loneliness: Eating can provide temporary distraction or comfort.
• Fatigue: When energy is low, sugary and carbohydrate-rich foods feel more appealing.
• Celebration and reward: Food often plays a central role in marking achievements or milestones.

The Cycle of Emotional Eating:

The challenge is that emotional eating doesn’t resolve the underlying feeling. Instead, it often leads to guilt, frustration, or shame, which can feed back into the same cycle of using food again for comfort. Over time, this pattern may affect both mental and physical health.

Strategies to Manage Emotional Eating:

Breaking free doesn’t mean ignoring emotions or cutting out comfort foods completely. It’s about developing awareness and balance. Here are some practical approaches:

1. Pause and identify: Before eating, ask yourself, “Am I physically hungry, or am I eating to soothe an emotion?”
2. Build an emotional toolkit: Replace food with other coping strategies such as going for a walk, journaling, talking to a friend, or practising mindfulness.
3. Plan balanced meals: Regular, nourishing meals help stabilise blood sugar and reduce emotional cravings.
4. Create new rituals: Celebrate achievements or comfort yourself with non-food rewards like a relaxing bath, music, or a hobby.
5. Seek support: Talking with a dietitian or therapist can provide personalised strategies and accountability.

​A Compassionate Approach:

Most importantly, approach emotional eating with kindness rather than judgment. Everyone experiences it, and occasional comfort eating is not harmful. The goal is not perfection, but building healthier, more sustainable ways to manage both food and emotions.

When people think of creatine, they often picture bodybuilders or athletes looking for an extra edge in the gym. While creatine is indeed one of the most effective supplements for improving exercise performance, research shows its benefits go far beyond sport. It can also support healthy ageing, brain function, bone health, and even women’s health across different life stages.

What Is Creatine?

Creatine is a natural substance made by the body from amino acids (the building blocks of protein). About 95% is stored in our muscles, where it helps recycle energy so we can perform short bursts of activity like sprinting or lifting weights. The rest is found in the brain and other tissues.
We get small amounts of creatine from foods like red meat and fish - around 1 gram per day - but this is usually not enough to fully “top up” our muscles. Taking creatine as a supplement can increase these stores by 20–40%, which boosts both muscle and brain energy.

Benefits of Creatine:

1. Exercise and Performance
Creatine helps muscles produce energy more quickly, which means:

• More strength and power
• Better recovery between bursts of activity
• Greater muscle gains when combined with strength training

This makes it a top choice for people involved in weight training, sprinting, rowing, and other sports that require short, intense efforts.

2. Muscle Health as We Age

As we get older, it’s normal to lose muscle mass and strength (a condition called sarcopenia). This can affect balance, independence, and overall health. Studies show creatine, especially when combined with resistance training, can help older adults maintain or even build muscle, making everyday activities easier.

3. Brain Function

Creatine isn’t just for muscles - it also fuels the brain. Research suggests creatine may:

• Improve memory and concentration, especially when we’re tired or under stress
• Reduce mental fatigue

4. Bone and Metabolism

Early research shows creatine might help bones stay strong by supporting muscle strength and bone-building activity. 

5. Women’s Health and CreatineCreatine offers unique benefits for women:

• Exercise: Women gain similar strength and performance benefits as men.
• Bone health: Since women are at higher risk of osteoporosis, creatine may play a role in protecting bone density.
• Hormones: Oestrogen affects how the body uses creatine. Some research suggests creatine may help reduce fatigue at certain points in the menstrual cycle.
• Menopause: Creatine may help postmenopausal women maintain muscle, strength and cognitive function, lowering the risk of frailty and falls.

Safety and Dosage:

• How much? The usual dose is 3–5 grams per day. A “loading phase” (20 g/day for a week) can work faster but isn’t necessary.
• Best type? Creatine monohydrate is the most effective and affordable form.
• Is it safe? Research shows long-term use of creatine is safe for healthy people. It does not damage the kidneys in healthy individuals. Those with kidney problems should only use creatine under medical supervision.

Conclusion:

​Creatine is one of the most researched and reliable supplements available. It boosts exercise performance, supports healthy ageing, fuels brain function, and may play a role in bone and women’s health. Far from being just for athletes, creatine is a safe, cost-effective option that can benefit people at many different stages of life.